Borden Noon + Weights
Warm Up: 550
EN-1: 800
- 4 x 50 BK on 1:05, swim 48
- 2 x 100 BK on 2:00, swim 1:40
- 50 easy
- 4 x 50 FS on 1:00, swim 42
- 2 x 100 FS on 1:45, swim 1:28
EN-3: 150
- 3 x 50 FS on 55, swim 40
- 100 easy
Kick: 300
- 6 x 50 Fin Kick on 1:00
- 50 easy
LAP: 150 (150 recovery)
- 6 x (25 fast, 25 easy) on 1:30
- 100 easy
- 2 x 50 as Flags-In-Flags-Out Sprint, easy rest of 50
- 1 x Build to sprint turn at 25
Swim Down: 200